Calorie Deficit + Weigh lifting?

chuisle

Hi All!

So I have started to shift my focus to weight training and HIIT (with some yoga thrown in good measures, balance, flexability, etc). I am starting to try to incorporate more protein (30%) because I know I need more. I would like to see more weight loss (Currently at 142, at almost 5'6" would like to be 134)) but more importantly I want fat loss (currently 22.3% according to my handheld, would like to be 19% or so).

Should I be eating at a calorie deficit, if so, how big? I don't really want to up my cals drastically, because I am afriad I'll gain but I'm also getting the feeling that perhaps a base of 1200 plus exercise cals isn't enough?

Advice welcome!

dxing

Hi All!

So I have started to shift my focus to weight training and HIIT (with some yoga thrown in good measures, balance, flexability, etc). I am starting to try to incorporate more protein (30%) because I know I need more. I would like to see more weight loss (Currently at 142, at almost 5'6" would like to be 134)) but more importantly I want fat loss (currently 22.3% according to my handheld, would like to be 19% or so).

Should I be eating at a calorie deficit, if so, how big? I don't really want to up my cals drastically, because I am afriad I'll gain but I'm also getting the feeling that perhaps a base of 1200 plus exercise cals isn't enough?

Advice welcome!

Try this link

http://www.scoobysworkshop.com/caloriecalculator.htm

Without a doubt, this man know's what he's doing

savvystephy

When trying to gain lean muscle, I wouldn't be trying to be at much of a deficit, if at all. You'll need the fuel to refuel your muscles, so close to maintenance levels would be my suggestion - definitely not 1200.

erickirb

Hi All!

So I have started to shift my focus to weight training and HIIT (with some yoga thrown in good measures, balance, flexability, etc). I am starting to try to incorporate more protein (30%) because I know I need more. I would like to see more weight loss (Currently at 142, at almost 5'6" would like to be 134)) but more importantly I want fat loss (currently 22.3% according to my handheld, would like to be 19% or so).

Should I be eating at a calorie deficit, if so, how big? I don't really want to up my cals drastically, because I am afriad I'll gain but I'm also getting the feeling that perhaps a base of 1200 plus exercise cals isn't enough?

Advice welcome!

With so little to lose you should set your goal to lose 0.5lbs/week and make sure to eat your exercise calories back.

chuisle

How do I get over the scary feeling of, omg, I am really going to be eating 1896 calories a day? (based on website, which looks awesome, thanks)

It's just hard for me to believe I will still lose at that level!

Also meant to include that I'm follow this routine, 3x a week: http://figureathlete.t-nation.com/article/training/kiss_bodybuilding_workouts_goodbye&cr=

****Correction...only 1319 cals a days with 25% reduction, sorry for my confusion.

YvetteBabich

I don’t really have any advice for you. (Personally, I am pro-calorie deficit even during weight lifting, it works for me, but I know it doesn’t for everyone.) I just wanted to thank you for reminding me about HIIT, because I had forgotten about that. I used to do HIIT 2-3 times a week and it was absolutely amazing; those were the days I saw the best results. Will be bringing the HIIT back next week, it’ll surely blast me out of my plateau! Haha thanks again.

pyro13g

For 0.5lbs a week that's pretty much what my calculator spit out. You'll be fine. Calorie dense foods will help. Olive oil, ounce of nuts, Salmon, etc..

You definitely want a deficit while intense weight lifting if your goal is fat loss. The intense weight lifting makes your body reduce the amount of muscle and structure to support it takes away from you at a calorie deficit. It looks to other places to get stored energy. One of those is fat.

dxing

How do I get over the scary feeling of, omg, I am really going to be eating 1896 calories a day? (based on website, which looks awesome, thanks)

It's just hard for me to believe I will still lose at that level!

Also meant to include that I'm follow this routine, 3x a week: http://figureathlete.t-nation.com/article/training/kiss_bodybuilding_workouts_goodbye&cr=

****Correction...only 1319 cals a days with 25% reduction, sorry for my confusion.

Don't be afraid to eat. I went from eating around 2000 calories last summer to around 3500 calories for the past 8 months. What was the result? Yes, my bodyfat percentage did increase but I also made significant gains in the gym. I was around 13% bodyfat and now I'm around 17%, not a big deal at all. With more muscle mass, you literally burn through calories like they're nothing. I've only been dieting for a week and I can already see the outline of the six pack I had last summer. Losing fat isn't hard, gaining muscle is.

chuisle

Don't be afraid to eat. I went from eating around 2000 calories last summer to around 3500 calories for the past 8 months. What was the result? Yes, my bodyfat percentage did increase but I also made significant gains in the gym. I was around 13% bodyfat and now I'm around 17%, not a big deal at all. With more muscle mass, you literally burn through calories like they're nothing. I've only been dieting for a week and I can already see the outline of the six pack I had last summer. Losing fat isn't hard, gaining muscle is.

Yes, but I do NOT want to gain fat. I have plenty. Gaining muscle is a long term goal, yes, but I do want to be burning fat, like now. I realize they go together but I want my eating to reflect that one is the primary goal for now. I will happily eat 1700+ cals once I am goal.

dxing

Don't be afraid to eat. I went from eating around 2000 calories last summer to around 3500 calories for the past 8 months. What was the result? Yes, my bodyfat percentage did increase but I also made significant gains in the gym. I was around 13% bodyfat and now I'm around 17%, not a big deal at all. With more muscle mass, you literally burn through calories like they're nothing. I've only been dieting for a week and I can already see the outline of the six pack I had last summer. Losing fat isn't hard, gaining muscle is.

Yes, but I do NOT want to gain fat. I have plenty. Gaining muscle is a long term goal, yes, but I do want to be burning fat, like now. I realize they go together but I want my eating to reflect that one is the primary goal for now. I will happily eat 1700+ cals once I am goal.

For sure, I'm totally for separating gaining muscle and losing fat. It's almost impossible to do both at once anyways. I think you'll do great at 1300 calories. Just don't be afraid to cross that threshold when the time comes, since it's never a good idea to cut below maintenance calories for long periods.

dave4d

Theoretically, as long as you are in a caloric deficit, you should lose weight, as long as you are tracking, and measuring correctly. 1/2 lb. Per week, at your weight now would probably be your best bet.

rachmaree

I am kind of doing this at the moment... eating at a small deficit and will be lifting 4 times a week. My schedule was a bit out of whack for the last 2 weeks due to our gym closing, but I also want to lose fat (I am around 19.5%), so I am trying to stay in a deficit at least most days.

summerkissed

How do I get over the scary feeling of, omg, I am really going to be eating 1896 calories a day? (based on website, which looks awesome, thanks)

It's just hard for me to believe I will still lose at that level!

Also meant to include that I'm follow this routine, 3x a week: http://figureathlete.t-nation.com/article/training/kiss_bodybuilding_workouts_goodbye&cr=

****Correction...only 1319 cals a days with 25% reduction, sorry for my confusion.

Dont be afraid babe! Go have a look at my diary I eat about the same, im 18% bf and falling, I lift heavy 5 days a week with 3-4 days with either Kettle Bell training or RPM. I work on the 40C-20F-40P You do need to get you meal timing right though!!! If you wan to chat drop me a message ive just had mine fine tuned by my Bodybuilding coach and the results are going through the roof!!

Mads1997

This month just gone I have lost 2.8kg in fat but gained 200 gms lean weight. (bio-impedence test) I'm calorie cycling on 1300pw

koosdel

Hi All!

So I have started to shift my focus to weight training and HIIT (with some yoga thrown in good measures, balance, flexability, etc). I am starting to try to incorporate more protein (30%) because I know I need more. I would like to see more weight loss (Currently at 142, at almost 5'6" would like to be 134)) but more importantly I want fat loss (currently 22.3% according to my handheld, would like to be 19% or so).

Should I be eating at a calorie deficit, if so, how big? I don't really want to up my cals drastically, because I am afriad I'll gain but I'm also getting the feeling that perhaps a base of 1200 plus exercise cals isn't enough?

Advice welcome!

Try this link

http://www.scoobysworkshop.com/caloriecalculator.htm

Without a doubt, this man know's what he's doing

That is a great site.

rocklion

The Scooby site looks pretty good. What you have to realize though is that with weight training things become more scientific than just looking at your calorie count. Muscle is denser than fat, so as you gain you should actually burn fat because you'll be heavier in structure. You'll also need to look at your sets and reps and think of what kind of results you want. 3- 6 reps for strenght, 6-12 reps for combo strength/endurance, 13-18 reps for tone.

Yes, you actually need to eat more. If you don't then what will happen is you'll burn muscle.

chuisle

Thank you all for the feedback!